MAPEH

MUSIC • ARTS • PHYSICAL EDUCATION • HEALTH

9
Physical Education – Grade 9
Quarter 2 – Module 1: Physical Fitness
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Kenneth G. Cantillo
Editor: Alex B. Burac (Content)
Reviewers:
Illustrator: Name
Layout Artist: Name
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Aurelio G. Alfonso EdD
OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
Chief, School Governance and Operations Division and
OIC-Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City
 MAPEH
MUSIC • ARTS • PHYSICAL EDUCATION • HEALTH
9
Quarter 2
Self-Learning Module 1
Physical Fitness
Introductory Message

For the Facilitator:

Welcome to the Physical Education 9 Self-Learning Module on Physical

Fitness!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.

For the Learner:

Welcome to the Physical Education 9 Self-Learning Module on Physical

Fitness!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.
This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATION

The module will guide you in undertaking physical activity and physical fitness
assessments.

After going through this module, you are expected to:

1. recall the different components of Skill-related fitness;
2. perform appropriate physical fitness tests that will assess one’s fitness level (skill-
related fitness); and
3. appreciate importance and values of physical fitness in doing physical activities.

PRE–TEST

A. Identification
Direction: Determine the correct components of skill-related fitness in the following physical
activities/physical fitness test. Choose the letter of the correct answer from the selections
below.
a. Reaction time c. Speed e. Balance g. Coordination
b. Power d. Agility f. Power

_______1. 40-meter sprint 4. Stork Balance Test

_______2. Stick drop test 5. Standing Long Jump
_______3. Paper Juggling

RECAP

Last quarter you learned all about physical fitness and its two types, the health-
related and skill-related fitness. You also performed the different health-related fitness and
assessed yourself whether you are physically fit or still need a proper exercise to be fit.
Try to answer this “word analysis”, for you to recall some different activities you have
done in your previous lesson.

B. Word Analysis

1. BMI: _________________; WHR: Waist Circumference

2. Push-up: Muscular Strength; Zipper Test: __________________
3. Sit and Reach: Flexibility; 3-minute Step test: __________________
 LESSON

In this lesson, we will discuss some different physical activities under the skill-related
fitness. Since you have already knew the different components of skill-related components
that is already tackled in the First module of First Quarter, we will further discuss it as you
discover some physical activities that you can do at home and also you will discover some
skill related fitness components which can be associated to social dance. These is the vital
part of one’s physical fitness as necessary if you have a goal to become a physically fit
individual.

Let us recall first the different components of Skill-Related Fitness:

Skill-related Fitness - forms the foundation toward an athletic performance.

Components:
 Speed- this measures the capacity of the body to move from one point
to another following a straight line. Example: 40-meter sprint
 Agility- is the ability of the body to shift direction from one place to
another. Example: Hexagon Agility Test
 Balance- is the capacity of the body to maintain upright posture even
when moving. Example: Stork balanced Stand Test
 Coordination- when all the body parts are harmoniously working
together to successfully execute a movement. It is the ability to use the
senses with the body parts to perform motor tasks smoothly and
accurately. Example: Juggling
 Power- is the ability to transfer a certain amount of force at a rapid
pace.
Example: Standing Long Jump
 Reaction Time- the ability of a person to respond quickly to stimulus.
Example: Stick Drop Test

Skill-Related Fitness Components in Social Dance

Social Dance is a recreational dance and usually performed with a partner

and in groups or as a community activity for fun and enjoyment. Sometimes it does
not require a partner but simply a few people in a group.
- A combination of the components of Skill-Related Fitness components is
necessary to be able to perform well the steps in social dancing. Some
examples of Social Dance are Cha-Cha, Tango, Swing, Waltz, etc.
Examples:

Speed and Agility: This is important to master your skills in performing social dance steps
that require quick movement while shifting direction from one place to another.

Coordination, Balance and Agility: Coordination is also important in performing social dance,
this will boost your skills in easily following the steps appropriately and at the same
time it improves your Balance and Agility while executing social dance.

Balance, Power and Reaction Time: In social dancing these components are essential for
partners, the faster the dance the more important reaction time becomes. Because
there are steps that you will need to throw, catch, and carry your partner with great
timing and balance and with power as well.

You may also combine all these components of Skill relates Fitness, in addition with
flexibility for your better performance in social dancing.

ACTIVITIES

Activity 1: “FIT: Fitness, Indoor Tasks”

Are you ready to discover some physical activities under skill-related fitness indoor
that also doesn’t required any specialized materials/equipment? All you need to do is to just
be resourceful and stay at home, that will make your day productive and will make you
physically fit and healthy as well if you do it religiously.
1. SPEED: Sprinting in Place
You might ever think how you do some
physical fitness test in accordance with
speed, like how you do 40-meter sprint at
home? Well, there is an alternative physical
activity for that to improve your speed by
doing sprint in stationary position or without
moving from one place to another.
HOW TO DO IT: Begin by standing on a stable surface with your back straight, feet
shoulder-width apart and arms relaxed at your sides. Next, lift one knee up to waist height
and bring it down again landing on the ball of the foot. As the first foot comes down, lift
the other knee up. Repeat as fast as possible while swinging the arms as if running
straight ahead.
2. POWER: Basketball Pass
This is to measure the explosive strength and
power of the upper body muscles.
If you have a basketball at home, and have a
backyard, or a free space inside or in front of your
house that is enough to do basketball pass, this
task suits you. Just call any of your housemates or friends that has the capacity to do this
 task and maybe can guide you to properly done this activity.
HOW TO DO IT:
For you:
a. Sit on the floor on buttocks with head and back resting against the wall
while the legs are stretched in front of the body.
b. Using the chest pass, push the ball with two hands as far as possible. Make
sure your head, shoulders, and buttocks remain attached to the wall.
For your partner:
a. See that your position is in the right form.
b. Set the point zero of the measurement at the edge of the wall.
c. After the throw, spot the mark where the baseof the ball has first make
contact on the floor on the first bounce closest to the take-off line.
d. Record the distance in the nearest 0.5 meter.
3. AGILITY: Hexagon Agility Test
In this task, you may perform the Hexagon Agility Test. The purpose of this is to
measure the ability of the body to move in different directions quickly.
Equipment: Tape measure, stopwatch, chalk or masking tape (1 inch width)
Hexagon Size: length – 24 inches (60.5 cm), each angle – 120 degrees Option: (16
inches – Elem. / 20 inches – Sec.)
Procedure:

For the Performer:

a. Stand with both feet together inside the
hexagon facing the marked starting inside. (facing
1 direction)
b. At the signal “ Go” using the ball of the feet
with arms bent in front, jump clockwise over the
line, then back over the same line inside the
hexagon. Continue the patter with all the sides of
the hexagon.
c. Rest for one (1) minute.
d. Repeat the test counterclockwise.
For the Partner:
a. Start the time at the signal go and stop once the performer reached the side before
the side where he/she started.
b. Record the time of each revolution.
c. Restart the test if the performer jumps on the wrong side or steps on the line.
Scoring – add the time of the two revolutions and divide by 2 to get the average.
Record the time in the nearest minutes and seconds.
4. COORDINATION: Juggling
The purpose of doing the juggling is to measure eye
and hand coordination.
Equipment – Sipa (washer w/ straw), 20 pcs. bundled
rubber bands and/or any similar local materials (4-5
grams)
Procedure:
For the Performer:
a. Hit the sipa/rubber band material alternately with the right and left palm upward. The
height of the material being tossed should be at least above the head. Two trials only.
For the Partner:
a. Count how many times the performer has hit the material with the right and left hand.
b. Stop the test if the material drops. Record the number of hits/trial.

Scoring – record the number of hits the performer has done.

5. REACTION TIME: Stick-Drop Test

The purpose of this test is to measure the time a
performer responds to a stimulus.
Equipment: 24-inch ruler or stick; arm chair or table and
chair.
Procedure:
For the Performer:
a. Sit on an armchair or chair next to the table so that the elbow and lower arm rest on
the desk or table comfortably.
b. Place the heel of the hand on the desk/table so that only the fingers and thumb extend
beyond.
c. Catch the ruler/stick with the thumb and index finger without lifting the elbow from the
desk/ table as the partner drops the stick. Hold the stick while the partner reads the
measurement.
d. Do this thrice (3x).
For the Partner:
a. Hold the ruler or stick at the top, allowing it to dangle between the thumb and fingers
of the performer.
b. Hold the ruler/stick so that the 24-inch mark index finger. No part of the hand of the
performer should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the performer catch it with his/her thumb
and index finger.
Scoring – record the middle of the three (3) scores
(for example: if the scores are 21, 18, and 19, the middle score is 19)
6. BALANCE: Stork Balance Stand Test
The purpose of this activity is to assess one’s ability to maintain
equilibrium.
Equipment: flat, non-slip surface, stopwatch
Procedures:
For the Performer:
a. Remove the shoes and place hands on hips.
b. Position the right foot against the inside knee of the left
foot.
c. Raise the left heel to balance on the ball of the foot.
d. Do the same procedure with the opposite foot.

For the Partner:

a. Start the time as the heel of the performer is raised off the floor.
b. Stop the time if any of the following occurs:
 The hand(s) come off the hips
 The supporting foot swivels or moves (hops) in any direction
 The non-supporting foot loses contact with the knee.
 The heel of the supporting foot touches the floor.

Scoring – record the time taken on both feet in the nearest seconds.

WRAP–UP

Create a short scenario wherein you can make use of the following physical fitness
components:

1. Reaction Time

2. Speed

3. Flexibility

.
 VALUING

Come to Think of It
In doing physical fitness activities, values are essential to identify its benefits and
importance. Recognizing its significance will strengthen one’s initiative to perform the
various fitness tests daily. Give three (3) benefits or values of physical fitness and define
each in not less than three (3) sentences.

POST TEST

Matching Type
Direction: Match the components from column A to its corresponding Skill related fitness
test from column B.
COLUMN A COLUMN B
______1. Speed a. Stork Balance Stand Test
______2. Agility b. Sit and Reach
______3. Power c. Basketball Pass
______4. Coordination d. 40-meter sprint
______5. Reaction Time e. Stick Drop Test
______6. Balance f. Hexagon Agility test
g. Paper Juggling

KEY TO CORRECTION

WRAP UP (answers may vary)

6.a
5. e 5. f
4. g 4. e
3. Cardiovascular Endurance 3. c 3. g
2. Flexibility 2. f 2. a
1. Height and Weight 1. d 1. c
RECAP POST TEST PRE-TEST
 REFERENCES

Books:
A. Concha, et. al. (2017). MAPEH 9: TEACHERS WRAPAROUND EDITION. Phoenix
Publishing House Inc., Quezon City.
Jose P. Doria, et. al. (2014). PHYSICAL EDUCATION AND HEALTH: LEARNER’S
MATERIAL. Vibal Group Inc., Philippines.

Online / Electronic Sources

Five Components of Physical Fitness. https://www.spps.org/Page/18206

Physical Fitness Test. http://www.depedmalaybalay.net/wp-
content/uploads/2012/10/Physical-Fitness-Tests-Presentation-1.pdf
Physical Fitness Test for Grade 8. https://www.slideshare.net/aubreysalonga/physical-
fitness-test-for-grade-8
What is Social Dance? https://asdnwordpresscom.wordpress.com/what-is-social-
dance/#:~:text=Social%20dance%20is%20dance%20which,of%20people%20in%20a
%20group.